激勵(lì)自己的25個(gè)簡(jiǎn)易技巧
by Henrik Edberg.
漢瑞克 埃德伯格著
Feeling less than motivated all too often? I do. Well, perhaps not too often. But sometimes I just feel really lazy and unmotivated.
經(jīng)常感到消極嗎？我就是。好吧，也許不是那么經(jīng)常，但有時(shí)候我就是感到真的很慵懶消極。
Want some practical solutions to that universal motivation-problem? Here are 25 of them. Try a handful.
解決普遍動(dòng)機(jī)消極問(wèn)題的實(shí)際方法是什么呢？以下的25條建議，你可以試試其中一些1
Let me know which ones work well for you.
告訴我哪個(gè)方法適用于你
I’m sure you’ll find at least one or two that do just that among these suggestions.
我知道你至少能夠在其中找到一兩個(gè)適合你自己的。
1. Make a deal with yourself. Good for overcoming procrastination and getting things done. You can make the deal small or large. You simple tell yourself something like: When I’m done with this chapter/these reports I can take a walk in the park and enjoy an ice-cream.
1.與自己做交易。對(duì)你克服拖延，完成事情大有益處。你可以選擇小的或大的交易。你可以只是簡(jiǎn)單的告訴自己：當(dāng)我完成了這一章或這些報(bào)告之后，我就可以在公園里散步，享受冰激凌。
2. Act like it. If you don’t feel motivated or enthusiastic then act like it. The strange thing is that within a few minutes you actually start to feel motivated or enthusiastic for real.
2.假裝喜歡它。如果你感到?jīng)]有動(dòng)力或激情去做某事的話，假裝自己喜歡做這些事情。奇怪的是，當(dāng)你這樣做了的話，幾分鐘之內(nèi)你就開(kāi)始感到真的有動(dòng)力和激情了。
3. Ask uplifting questions in the morning. Here’s what you do; every morning ask yourself five empowering three-part questions this way:
3.早晨問(wèn)自己一些令人振奮的問(wèn)題。你可以這樣做，每天早上按照這個(gè)方式問(wèn)自己5個(gè)關(guān)于3部分的問(wèn)題：
What am I ______ about in my life right now?
我現(xiàn)在在我的人生中做什么？
What about it makes me _______?
這件事對(duì)我會(huì)有什么...？
How does it make me feel?
它讓我感覺(jué)怎么樣？
Put in your own value in the blank space. For instance, a couple of my questions are:
把你自己的觀點(diǎn)填補(bǔ)到空白處，如我的兩個(gè)問(wèn)題：
What am I happy about in my life right now?
在我的人生中，我因?yàn)槭裁炊鞓?lè)？
What am I excited about in my life right now?
在我的生活中，什么會(huì)令我感到振奮？
It’s important that you really feel how it makes you feel. When I think about the last part about what makes me happy right now I really feel it. These morning questions are great because the way they are set up makes you recognize things you take for granted and then they really get you to feel those positive feelings.
它帶給你的真實(shí)感受很重要。當(dāng)我思考最后一個(gè)部分，即什么讓我感到快樂(lè)的時(shí)候，我真真切切地感受到了。這些晨間問(wèn)題真的很棒，因?yàn)檫@樣的問(wèn)題讓你意識(shí)到很多你認(rèn)為理所當(dāng)然的事情，然后這些問(wèn)題讓你感受到積極。
4. Move the goalposts. Set a large and specific goal. This will motivate you much more than small goals. A big goal has a big effect and can create a lot of motivation.
4.改變目標(biāo)。確立一個(gè)遠(yuǎn)大而明確的目標(biāo)。這樣比起許多小目標(biāo)更能激發(fā)你。一個(gè)遠(yuǎn)大的目標(biāo)能夠產(chǎn)生大的效應(yīng)，創(chuàng)造很多積極的動(dòng)機(jī)。
5. Do something small and create a flow. Just clean your desk. Or pay your bills. Or wash the dishes. You just need to get started. When you have finished that small task you’ll feel more alert and ready to go do the next thing. You just to get started to get motivated. So if you really don’t feel like doing anything, start with something small and work your way out up.
5.做一些小事情，感受涌流狀態(tài)。比如清理你的桌子，或者支付賬單，又或者洗盤子。你只需要?jiǎng)悠饋?lái)。當(dāng)你完成了這些小事情之后，你就會(huì)覺(jué)察到自己，準(zhǔn)備好了去做下一件事情。你只需要開(kāi)始，得到激勵(lì)。所以如果你真的不想做任何事情，從小事做起，理清思路。
6. Do the toughest task first. This will ease a lot of your day-to-day worries and boost your self-confidence for the rest of the day. Read more about doing the hardest task bright and early right here.
6.先做最艱難的事情。這樣會(huì)減輕你許多日復(fù)一日的擔(dān)憂，增強(qiáng)你一天內(nèi)剩下時(shí)間的自信心。就在這個(gè)網(wǎng)站，多點(diǎn)閱讀有關(guān)完成最艱難任務(wù)的文章。
7. Start slow. Instead of jumping into something at full speed start slow. When you do that your mind will not visualize the task as something hard that you have to do fast, fast, fast. If your mind sees such things guess what often happens? Yep, you don’t get started. Actually getting started, even if it’s at a slow pace, is a whole lot better than not getting started at all.
7.慢慢開(kāi)始。以其全速進(jìn)行某件事情，不如放慢速度。當(dāng)你放慢速度的時(shí)候，你就不會(huì)意識(shí)到你必須加快速度完成這項(xiàng)任務(wù)的艱巨性。如果你意識(shí)到了這項(xiàng)任務(wù)的艱巨性，你猜會(huì)發(fā)生什么事情？是的，你就不會(huì)著手開(kāi)始了。實(shí)際上，如果你已經(jīng)開(kāi)始行動(dòng)起來(lái)的話，就算速度很慢，也比完全沒(méi)有開(kāi)始著手好得多。
8. Compare yourself with yourself. Not with others. Comparing what you have and your results to what other people have and have accomplished can really kill your motivation. There are always people ahead of you. Most likely quite a bit of people. And a few of them are miles ahead. So focus on you. On your results. And how you can and have improved them.
8.和你自己比較。而不是和其他人。將你擁有的和你獲得的結(jié)果與其他人擁有的和完成的相比較的話，這會(huì)扼殺你的動(dòng)機(jī)。天外有天，人外有人。有相當(dāng)多的人走在你前面，有些甚至是在離你更遠(yuǎn)的距離。所以專注于你自己和你自己完成的結(jié)果。想一下你怎樣才能夠改進(jìn)它們。
Reviewing your results is important so you see where you have gone wrong in the past to avoid similar missteps further on. But it’s also important because it’s a great motivator to see how much you have improved and how far you have come. Often you can be pleasantly surprised when you do such a review.
審視你獲得的結(jié)果是非常重要的，這樣你就可以看到你以往在什么地方出現(xiàn)了錯(cuò)誤，在今后的日子避免同樣錯(cuò)誤。但審視自己進(jìn)步了多少也是同樣重要，因?yàn)檫@樣就能獲得更大的激勵(lì)。當(dāng)你做這些反思審視的時(shí)候，你會(huì)經(jīng)常感到驚奇。
9. Remember your successes. And let them flow through your mind instead of your failures. Write down your successes. Consider using a journal of some kind since it’s easy to forget your successes.
9.記住你的成就。讓它們留在你的腦中，而不是失敗。把你的成就寫(xiě)下來(lái)。如果你容易遺忘你的成就，考慮使用一本日記本之類的東西寫(xiě)下來(lái)。
10. Act like your heroes. Read about them, watch them, listen to them. Discover what they did that was special and what made them tick. But remember that they are people just like us. So let them inspire you instead of looking up at them admiringly.
10.像你的偶像一樣。多點(diǎn)閱讀他們的事跡，了解他們，關(guān)注他們。找到他們與眾不同的地方，是什么讓他們這么成功。但是記得他們也是和我們一樣的人。所以讓他們的事跡激勵(lì)我們而不單單只是仰慕他們。
11. Remember to have fun. Or create fun in a task. Then you’ll stay motivated to do and finish it.
11.記得給自己找點(diǎn)樂(lè)子。或者在做事情的時(shí)候找點(diǎn)樂(lè)子。這樣你就可以一直積極，直到完成它們。
12. Get out of your comfort zone. Face your challenges to get a real boost of motivation. If you are holding yourself back have a look at 5 Life-Changing Keys to Overcoming Your Fear and the methods in this article. They can help you get started and take that first scary step outside your comfort zone.
12.走出你的舒適區(qū)。面對(duì)你的挑戰(zhàn)，獲得一種真正的激勵(lì)。如果你總是退縮，那么就看看這篇文章里的：5個(gè)克服恐懼迎接生活挑戰(zhàn)的關(guān)鍵和方法。它們能夠幫助你跨出你的第一步。
13. Don’t fear failure. Instead redefine it as feedback and as a natural part of a successful life. As Michael Jordan said:
13.不要害怕失敗。而是把失敗定義為一種反饋，是成就生活中的自然部分，就像麥克喬丹說(shuō)的：
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
“我會(huì)想念我職業(yè)生涯中超過(guò)9000次的投射。我輸過(guò)300場(chǎng)球，26次，我曾經(jīng)被信任一定能夠拿下勝賽分，但是我卻失手了。在我的人生當(dāng)中我不斷的失敗，失敗，這就是為什么我能成功的原因?！?b class="label bg2" jquery1324167030781="114">
Also, try to find the valuable lesson(s) in each of your failures. Ask yourself: What can I learn from this?
同時(shí)，找到你每次失敗中最有價(jià)值的部分。問(wèn)自己：我能從中吸取什么經(jīng)驗(yàn)教訓(xùn)呢？
14. Do some research on what you are about to do. Then your expectations will be more grounded in reality and you can also get good hints on what difficulties that you might run into along the way. Managing your expectations can lower the often almost explosive initial enthusiasm. But it can also lessen the lack of motivation that usually follows when most of that enthusiasm has dissipated.
14.對(duì)于你即將要做的事情做些調(diào)查。這樣你的期望就更能符合實(shí)際，你也可以更好的獲得預(yù)感以及預(yù)測(cè)到一路上你會(huì)遇到的困難。保證你的期望能夠低一點(diǎn)，這樣就能激發(fā)最初的激情。但同時(shí)這樣做有可能會(huì)減少你本來(lái)的低動(dòng)機(jī)，這通常是在你的激情消散之后出現(xiàn)。
When you know what has happened to others in similar situations – what path they have walked – you can adapt and try their solutions (and personal variations of those) and your own. This makes the worries and challenges easier to handle. Both emotionally – since you know at least some of the things that will happen and that others have lived through it before – and practically.
當(dāng)你了解在同樣的情況下對(duì)于其他人發(fā)生了什么事情，即他們選擇了哪種方法，你可以采取或者嘗試他們的方法或者你自己的，但這也因人而異。這樣做使得擔(dān)憂和挑戰(zhàn)更容易處理一些。就情感和實(shí)踐兩個(gè)方面來(lái)說(shuō)：你至少知道有一些事情會(huì)發(fā)生，而另外一些事情你曾經(jīng)經(jīng)歷過(guò)。
15. Figure out why you?′re doing something. If you don’t know or don’t have good enough reason to do something then it will be hard to get it done. Do things that you have really strong reasons to do. If you want to do something then figure out a good reason to do it. If you can’t find one consider dropping it and doing something that you have a good reason to do instead.
15.找出你做某件事情的原因。如果你不知道或者你沒(méi)有一個(gè)足夠的理由去做一件事情的話，你會(huì)很難完成這件事情。做事情要具備足夠的理由。如果你想做成一件事情，那么就找出去執(zhí)行它的合適理由。如果你不能找到一個(gè)理由去放棄或堅(jiān)持這件事情的話，那么相反你就有足夠的理由去堅(jiān)持或著放棄。
16. Write down your goals and reasons for working towards them. Tape them on your wall, computer or bathroom mirror. Then you’ll be reminded throughout the day and it becomes easier to stay on track and stay focused.
16.寫(xiě)下你的目標(biāo)還有追求的理由。把它們貼在你的墻上，電腦上或浴室的衛(wèi)生間里。這樣你全天就能記得，繼而你也較容易堅(jiān)持和專注于這個(gè)目標(biāo)。
17. Take The Positivity Challenge! Learn to think more positively most of the time. Learn to let to go of negative threads of thought before they have a chance to take hold of you. You might not be able to be positive all the time no matter what happens. But I think most of us can improve on our positive thinking and the results it can lead us to. Perhaps more than you realize right now.
17.接受積極的挑戰(zhàn)。學(xué)會(huì)在多數(shù)時(shí)候都進(jìn)行積極思考。在消極思想占據(jù)你的內(nèi)心的時(shí)候，學(xué)會(huì)釋放它。不管發(fā)生什么事情，人不可能一直都能夠樂(lè)觀積極。但我覺(jué)得我們大部分都可以改進(jìn)我們的積極思維還有引導(dǎo)我們的結(jié)果。也許你現(xiàn)在還意識(shí)不到這些。
18. Cut down on TV. Do you watch it too much? Watch less of what they are doing in TV-land and do more of what you want to do in life.
18.減少看電視的時(shí)間。你是否花太多的時(shí)間去看電視？少看一點(diǎn)電視里發(fā)生的事情，而是多做一些你在生活中想做的事情。
19. Break it down. Break down your task or project into small steps. And just start with focusing on that first small step. When you are done move on to the next and just focus on that one. The small successes will keep your motivation up and keeping your focus away from the big picture stops you from becoming overwhelmed and discouraged. It’s amazing how much you can get done if you follow this simple method.
19.分步驟。把你的任務(wù)和工程都分解成小部分。只是專注于最開(kāi)始的一小步。等你完成之后再到下一步，然后專注于它。這小小的成就能夠保持你的動(dòng)力，保持你的專注力而不至于你看到了巨大任務(wù)的艱巨性之后感到精疲力盡和消極。如果你遵循了這個(gè)簡(jiǎn)易方法，就會(huì)驚奇的發(fā)現(xiàn)你完成了多少。
20. Reprogram your information intake. Program out negative and cynical thoughts from the media and society. Reduce your information intake. Then program in positive news and entertainment, more of your own thoughts and useful information such as personal growth tapes and books. Be selective and keep it positive.
20.重新調(diào)整你的輸入信息。把從媒體和社會(huì)得知的一些憤世嫉俗和消極的想法清空出去。減少你接收的信息量。然后有意接收一些新聞和娛樂(lè)，更多你自己的想法和有益的信息如個(gè)人成長(zhǎng)錄像帶還有書(shū)。保持選擇權(quán)利，保持積極。
21. Make use of your creativity. Take out a piece of paper. Write at the top of the page what area in your life you would like to have more ideas about. Perhaps you want ideas to earn more money or become a healthier person. Then brainstorm until you have written down 20 ideas on that topic. Then try for 10 more. Not all ideas will be good. But some will. And as you make use of your creativity you not only discover useful ideas. You also discover just how creative you can be if you try and how motivating and great that feels. Have a look at 8 Ways to Spark Your Creativity for more ideas on this topic.
21.利用你的創(chuàng)造性。拿出一張紙。在紙的頂端寫(xiě)下你在人生中的哪個(gè)領(lǐng)域會(huì)有更多創(chuàng)造性的想法。也許你需要一些點(diǎn)子來(lái)掙更多的錢或者做更健康的自己。集思廣益直到你寫(xiě)下了20個(gè)主題，然后再試著寫(xiě)下另外10個(gè)。不是所有的想法都是好的。但是有一些會(huì)是。當(dāng)你積極利用你的創(chuàng)造力的時(shí)候，不但會(huì)發(fā)現(xiàn)有益的電子而且發(fā)現(xiàn)你自己是多么富有創(chuàng)造力，如果你可以嘗試，同時(shí)你可以感受到倍受鼓舞。想知道更多創(chuàng)造性的知識(shí)請(qǐng)參考“激發(fā)你的創(chuàng)造性獲得更多點(diǎn)子的8種方法”。
22. Find out what makes you happy. Then do that. As much as you want or can.
22.找出什么能讓你快樂(lè)。盡力去做你想做你能做的。
23. Listen while you’re on the move. Build your own small library of motivational/personal development tapes. Listen to them while you are driving, riding the bus or your bike, while you are out running or walking. Take a peek at my recommended personal development products if you are looking for a good place to start.
23.步行的時(shí)候聽(tīng)錄音。創(chuàng)建你個(gè)人動(dòng)力發(fā)展的小型圖書(shū)館。當(dāng)你在開(kāi)車，坐公車還有騎自行車的時(shí)候聽(tīng)聽(tīng)它，或是當(dāng)你跑步或者散步的時(shí)候。如果你正在尋找一個(gè)好地方開(kāi)始創(chuàng)建你的個(gè)人動(dòng)機(jī)發(fā)展錄音的話，那么看看我的建議吧。
24. Think outside your box. Don’t imagine the future from the box of what you have now. Just because your mind is in box of previous experiences doesn’t mean that?′s the limits of the world. Your possibilities are much larger. Create the future from the now and from nothing rather than your past to experience bigger changes with fewer limitations than you would if you created it from what you can see from your box.
24.跳出常規(guī)思考。不要局限于你現(xiàn)在的環(huán)境去想象你的未來(lái)。只是因?yàn)槟愕哪X袋是過(guò)去經(jīng)歷的一個(gè)載體不代表就是全世界。塑造的可能性很大，所以基于當(dāng)下，基于一無(wú)所有的狀態(tài)而不是過(guò)去來(lái)創(chuàng)造你的未來(lái)，在更大的空間里經(jīng)歷更大的改變，而不是基于你現(xiàn)在環(huán)境所擁有的東西去創(chuàng)造它。
25. Make each day count. We don’t have all the time in the world. So focus on today and do the things you really want to do.
25.珍惜每一天。我們不可能把握住在世界上的所有時(shí)間，所以專注于今天，做一些你真切想做的事情。
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